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fat loss - May 14 2008 19:40:40
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arin
Posts: 52
Joined: Feb. 10 2008
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based on photos in http://www.muscletalk.co.uk/m_2662773/tm.htm
im 5"9
11 stone - 69 kgs - 152 lbs
at a guess im about 23-25% body fat?
ive been reading to lose 1lb of fat per week id need a 3500 calorie defecit.
how many lbs would i need to lose to lower my body fat to around 12-15% (just as a starting point)? am i right in saying its around 25lbs of fat?
how do i know how many lbs of muscle i have?
im on a maintainance diet taking in 2200 calories, of which all are clean..
carbs in morning and post workout.
how many calories do i use a day just to live, and go about my day in a relatively easy manner? am i breaking even? if so does the following make a deficit...?
say i burn 600 calories a day on a cardio session? is this enough to sufficient a 1lb a week fat loss, if i do this 5 times a week and eat clean every day, (bar the cheat day, which is still clean)
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RE: fat loss - May 14 2008 20:12:04
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kitty
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From: Chorley, Lancashire
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Looks like you were given decent advice in that thread mate.
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RE: fat loss - May 14 2008 21:46:11
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arin
Posts: 52
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i was, but none apply to the above questions
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RE: fat loss - May 14 2008 23:18:22
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danburb
Posts: 21
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ill go with the higher stats u gave
25%-15%=10% 152lbsx0.1=15.2lbs
total fat =152x0.25=38 .:. leanbodyweight =152-38=114
your maintenance calories = Your bodyweight (lbs) X 15 = 152x15=2280
if you wanted to be even more scientific you could calculate your BMR ( http://html.ketv.com/sh/idi/health/calcs/bmrcalc.html ) and x it by your activity level factor ( http://building-muscle-now.com/weight-lifting-diet.html ) which then in turn would calculate how many calories you would burn if you sat in bed all day
if i was you tho id ignore all the technical mumbo jumbo and stop worrying about calories or what not. dont go by calories as a calorie has different means in the UK and US.
basically i would start at around 150-170 carbs a day and see if any weight is lost, if so stick to the same amount until you stop losing weight and reduce the carbs from there. obviously you need to be doing suficient cardio ie morning pre breakfast 3-5 times a week.
i also read your other post, instead of a 20min jog do > 35mins on the bike and get your heart rate in the fat burning zone, 60% (menu usually on bike)
i know you've injured your hand but cant you do any weights? great for fat burning and muscle building/maintaining. you can always hold the bar in the palm of your hand on things like benching, or you could even do weights with 1 arm
if you need any more help just pm
< Message edited by danburb -- May 14 2008 23:51:27 >
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